Diastasis Recti Secrets for New Mom: Proven Methods and Postpartum Exercises for Healing Core Weakness and Weight loss

“Taking care of yourself is just as important as taking care of your baby.” Dr. Jena Bradley In Diastasis Recti and Post-Partum Recovery Secrets for New Moms, author and mother of two beautiful children Becky Choi offers seven powerful secrets that helped her to recover from two incidents of Diastasis Recti after childbirth. You will learn tried and tested methods for post-partum healing of core muscle weakness, abdominal separation and weight loss, so that you can be confident that you can get fit without making your condition worse. In this ground-breaking new Post-Partum care book for new mothers, you will learn how Becky was able to shed 35 pounds in five months and get a strong core, with no strenuous or lengthy ab workouts: What is Diastasis Recti and how does it affect your body? 7 little known secrets to building a strong core and start healing immediately How to properly slim down, lose weight and feel great after childbirth Positive encouragement and examples of what to expect from a mother that has successfully overcome Diastasis Recti Quick start guide to start implementing your postpartum recovery Acknowledgement Foreword Section One: Introduction Chapter 1: Meet Your Coach Chapter 2: Preparation Work Diastasis Recti Secrets What is Diastasis Recti (DR)? How to Measure Diastasis Recti How to Treat Diastasis Recti Section Two: The Secret Sauce Chapter 3: SECRET #1 Transverse Abdominis Engagement The Foundation: The Transverse Abdominal Muscle Deep Breathing Transverse Abdominal Muscles Engagement with 360 Breathing Practice Together Start with the Belly Button Below the Belly Button Above the Belly Button Common Mistakes When Activating the Transverse Abdominis Ribs Flaring Ribs Gripping (clenching) Three Types of Breathing to Avoid Sucking in your tummy all day Chapter 4: SECRET #2 Posture Matters Posture Awareness How to Correct Your Posture Your Everyday Movements Chapter 5: SECRET #3 A Belly Wrap Do You Really Need A Belly Wrap? What is a Belly Wrap? Corset Waist Trainer High Waist Shaper Undergarment Belly Wrap or Belly Binder DR-Friendly Belly Wrap How Often Should You Wear the Wrap? When Not to Wear a Belly Wrap Chapter 6: SECRET #4 Tension What Exercise Can I Do? Tension and The Gap Feeling the Linea Alba Recognizing the Current Stage of Your DR Journey 1. Beginner Stage 2. Intermediate Stage 3. Advanced Stage What Do the Stages Mean to You? Targeted Diastasis Recti Exercises Beginner Stage Exercise Intermediate Stage Exercise Advanced Stage Exercise Two Important Questions Indication of an Exercise Being Too Hard The Secret ‘Too Hard’ Indicator Track Your Tension Chapter 7: SECRET #5 A High-Intensity Total Body Workout Why You Need to Work Your Entire Body to Heal Diastasis Recti Five Elements of Progressive Training to Improve Your Diastasis Recti 1. High-Intensity Interval Training (HIIT) 2. Strength Training 3. Core Exercises 4. Balance Training 5. Flexibility and Stretching Five Tips for Choosing a Program For those with No Extra Weight to Lose How Long It Takes to See Changes Regarding Milk Supply Healing Diastasis Recti While Nursing Remember To Always Listen to Your Body Chapter 8: SECRET #6 Diastasis Recti-Specific Nutrition How Bloating Slows Progress Food that Make You Gassy A Few Tips to Get Started: A Side Note for Breastfeeding Moms Other Ways to Help With Gas Nutrition and Portion Control On the Topic of Counting Calories and Food Tracking Portion Control Containers Systems Benefits of a Superfood Protein Shake Chapter 9: SECRET #7 Remain Consistent Finding Your WHY How Do You Stay Consistent and Motivated 1. Choose a Program That Fits Your Current Life 2. Make Exercise as Convenient as Possible 3. Work Out when your Kids are Awake (At home) 4. Make It a Routine to Exercise Around The Same Time 5. Reward Yourself 6. Expect That Your Routine Will Change From Time to Time 7. Measure and Weigh Yourself Every Week BONUS TIP: Diastasis Recti Improvement 1. Diastasis Recti Gap (width) 2. Linea Alba Depth 3. Core Strength 4. Midsection Measurement 5. Morning and Dinner Progression Section Three: Common Postpartum Related Conditions Chapter 10: Uterine Prolapse Symptoms and Remedies Prevent a Prolapse during Pregnancy Chapter 11: Pelvic Floor Exercises The Importance of Pelvic Floor Exercises Locate Your Pelvic Floor Muscles Pelvic Floor Exercises Kegel Exercise Release Your Pelvic Floor Muscles Chapter 12: Diastasis Recti vs. Hernia What Are the Symptoms of A Hernia Umbilical Hernia Treatment Cosmetic Aid Chapter 13: Caesarean Scar Issues & Massage Common Caesarean Scar Issues Caesarean Scar Affects the Healing of Diastasis Recti Caesarean Scar Massage Chapter 14: Pregnancy and Diastasis Recti Pregnancy and Exercise Posture during Pregnancy Prevent Diastasis Recti during Pregnancy How Kegel Exercises Help During Pregnancy Chapter 15: Diastasis Recti Surgery The Reasons to Consider a Tummy Tuck Surgery Surgery Considerations 1. It's expensive! Anywhere from $5,000 to $15,000 2. Is weight loss also your goal? 3. Your post-surgical abdomen will not look like your pre-baby abdomen. 4. You should be done with having babies. 5. The road to recovery is long, and it's even longer in the unfortunate event of an infection. 6. You still need to learn how to strengthen your core and exercise correctly. Section Four: Conclusion WHAT TO DO NEXT You made it! A Quick Start Guide: References About the Author